Click on the parts of the pictures below to find great, low-cost, healthy recipes for that part of MyPlate.
BREAKFAST
LUNCH AND DINNER
BREAKFAST - Fruits
Eat a whole fruit with your breakfast or try one of these recipes.
These recipes have at least:
1/2 cup fruit
Apple and Grape SaladBanana Walnut Oatmeal
1 cup fruit
Breakfast Banana DrinkGrape Pineapple Banana Smoothie
BREAKFAST - Vegestables
These recipes have at least:
1/2 cup cooked veggies (or 1 cup fresh)
Asparagus OmeletBreakfast Burritos
1 cup veggies (or 2 cups fresh)
Butternut Squash and Egg BakeBREAKFAST - Grains
These recipes have the equivalent of at least:
Grains
1 ounce of grains
Breakfast BurritosLeann's Chocolate Zucchini Muffins
2 ounces of grains
3 ounces of grains
Whole Grains
1 ounce of grains
2 ounces of grains
Banana Walnut Oatmeal3 ounces of grains
BREAKFAST - Protein
These recipes have the equivalent of at least:
BREAKFAST - Dairy
These recipes have the equivalent of at least:
1/3 servings of dairy
1/2 cup cooked veggies (or 1 cup fresh)
Grape Pineapple Banana Smoothie2/3 servings of dairy
1/2 cup cooked veggies (or 1 cup fresh)
Breakfast Burritos1 serving of dairy
1 and 1/3 serving of dairy
1/2 cup cooked veggies (or 1 cup fresh)
Rice Cheese BakeLUNCH AND DINER - Fruits
People do not always like fruit on their lunch and dinner plates. You can get your fruits by eating fruity snacks and desserts or you can drink a smoothie with your meal! That way you get your dairy and your fruits in!
These recipes have at least:
LUNCH AND DINER - Vegetables
These recipes have at least:
1/2 cup cooked veggies (or 1 cup fresh)
Asparagus FriesAsparagus Omelet
Baked Fennel and Potato
Beet Mash Potatoes
Bok Choy with Ginger and Garlic
Broccoli Balls
Broccoli Ramen Noodle Salad
Buttery Snow Peas
Caribbean Pink Beans
Carmen’s Mushroom Soup
Cheesy Zucchini
Chicken Tinga
Chicken Tinga Burritos
Chicken Tinga and Rice
Chicken Tinga Empañapitas
Chinese Cabbage Ramen Noodle Salad
Cauliflower Soup
Cauliflower Rice Stir-fry
Cole Slaw Lite
Cream of Asparagus Soup
Curried Eggplant
Dandelion Greens with Chicken Tenderloin
Dr. Deb’s Eggplant Parm
Easy Eggplant Dip
Eggplant Stew
English Muffin Pizza
Italian Zucchini
Kaithlyn’s Rosted Asparagus
Lemon and Parmesan Mushrooms
Lemon Zucchini Salad
Loaded Sweet Potato Nachos
Maple Roasted Butternut Squash
Nutty Sweet Potato Soup
Pasta Salad
Pickled Fresh Beets and Eggs
Roasted Beets with Feta Cheese
Southern Corn
Sweet Potato and Black Bean Salad
Squash Casserole
Veggie Pasta
Zucchini Boats
Zucchini Patties
Zucchini Slaw
1 cup veggies (or 2 cups fresh)
Baked Kale ChipsButternut Squash and Egg Bake
Chicken Tinga Taco Salad
Chicken Broccoli Skillet
Chicken Snap pea Stir fry
Hawaiian Bean Casserole
Jason's Any Time Sweet Potatoes
Mayo-Less Tuna Sandwich
Penne with Swiss Shard
Roasted Broccoli
Roasted Sweet Potatoes
Roasted Cauliflower
Southern Corn
Spaghetti Squash
Turkey Chili
Tuscan Beans
1 and 1/2 cup veggies (or 2 cups fresh)
Butternut Squash StewCauliflower Carrot Casserole
Sauteed Spinach
LUNCH AND DINER - Grains
These recipes have the equivalent of at least:
Grains
1 ounce of grains
Carmen’s Mushroom SoupEggplant Stew
Pasta Salad
2 ounces of grains
Chicken Tinga and RiceChicken Tinga Sandwich
Grilled Cheese Sandwiches
3 ounces of grains
Chicken Tinga Burritos Penne with Swiss ShardWhole Grains
1 ounce of grains
Brown Rice and Stir Fry VegetablesButternut Squash Stew
Chicken Tinga Empañapitas
2 ounces of grains
Dr. Deb's Easy Eggplant ParmEnglish Muffin Pizza
Mayo-Less Tuna Sandwich
Veggie Pasta
3 ounces of grains
Chicken Tinga Taco SaladLUNCH AND DINER - Protein
These recipes have the equivalent of at least:
1 ounce of protein
Broccoli Ramen Noodle SaladLoaded Sweet Potato Nachos
2 ounces of protein
Butternut Squash and Egg BakeButternut Squash Stew
Chicken Tinga
Chicken Tinga and Rice
Chicken Tinga Burritos
Chicken Tinga Taco Salad
Chicken Tinga Empañapitas
Chicken Tinga Sandwich
Chicken Snap pea Stir fry
Turkey Chili
Salmon Loaf
3 ounces of protein
Baked Turkey BurgersCauliflower Soup
Curried Eggplant
Hawaiian Bean Casserole
4 ounces of protein
3 Bean SaladDandelion Greens with Chicken Tenderloin
Dr. Deb’s Easy Eggplant Parm
Meatballs
Penne with Swiss Shard
Steamed Whiting
LUNCH AND DINER - Dairy
These recipes have at least as much calcium as:
1/3 servings of dairy
Chicken Tinga EmpañapitasCream of Asparagus Soup
Dr. Deb’s Easy Eggplant Parm
Grilled Cheese Sandwiches
Loaded Sweet Potato Nachos
Sweet Potato Boats
2/3 servings of dairy
Chicken Tinga Burritos1 serving of dairy
English Muffin PizzaMeatballs
1 and 1/3 serving of dairy
Rice Cheese BakeSalmon Loaf
SNACKS AND DESSERTS - All
Recipe! Why It's Healthy
Apple and Grape Salad | Contains 1/2 cup of fruit and 1/4 cup veggies. |
Baked Kale Chips | it contains 1 serving of vegetables. |
Black Bean Brownies | Higher in fiber and lower in fat than brownies made using most box instructions. |
Black Iced Tea | Far lower in calories than other sugar-sweetened beverages. |
Banana Fudge Smoothie | it contains 1 serving of fruit. |
Celery Lemonade | Contains fresh fruits and veggies. |
Chili Microwave Popcorn | A low calorie snack that costs less than boxed microwave popcorn. |
Cocoa Microwave Popcorn | A low calorie snack that costs less than boxed microwave popcorn. |
Garlic Microwave Popcorn | A low calorie snack that costs less than boxed microwave popcorn. |
Grape, Pineapple and Banana Smoothie | it contains 1 serving of fruit. |
Lime green popsicles | These nutritious and delicious pops contain a serving of fruits and veggies. |
Not Too Sweet Hibiscus Tea | Far lower in calories than other sugar-sweetened beverages. |
Paprika Microwave Popcorn | A low calorie snack that costs less than boxed microwave popcorn. |
Parmesan Microwave Popcorn | A low calorie snack that costs less than boxed microwave popcorn. |
Pineapple Angel Food Cake | Great tasting, low calorie 2 ingredient dessert. |
Pumpkin Brownies | Higher in fiber and lower in fat than brownies made using most box instructions. |
Sweet Potato Chocolate Pudding | High in fiber and protein. |
Tropical Fruit Smoothie | it has 1 cup of fruit and 1/2 cup of vegetables. |
Zucchini Bites | This is a low calorie, delicious snack. |
Zucchini Loaf | It contains 1 ounce of whole grains per serving. |